For Chaotic Times

Here’s a Sample of the “For Chaotic Times” Guided Meditation Script:

Make yourself comfortable, either sitting or lying down, and close your eyes.

Let your attention gently scan your body for physical sensations, like cold or heat, or tightness or relaxation.

Then, start to notice any thoughts or emotions that may be passing through.

Whenever you notice a thought or an emotion, you’ve already started the practice. You noticed.

And once you notice, name what you noticed with one word, “Thinking” or “Feeling” or “Sensations.”

It’s really important to notice any judgement or criticism of your efforts. Just add one of the labels, congratulate yourself for noticing and then watch for whatever comes next.

This seemingly simple step of naming and noticing creates just a bit of space between you and your experiences.

You notice that thoughts and emotions begin and, if you let them be, they end. And you create a place where you can choose to follow them or not.

The next part step is to do your best to notice and name all thoughts as just thoughts, and all emotions as just emotions.

A thought about forgetting to pick up dinner on the way home and a thought about your loss of income during the pandemic are just noticed and named.

They’re both just thoughts that come from somewhere and then disappear again.